Workout of the Day: Thursday 9-20-2012

WOD 1: 100 Tire Flips (Max 20:00)

Notes: Use partners, switch as needed. Each person gets 100, record your time (start counting each time its your turn).


Endurance WOD: Tabata Drills

  • 4 x Rowing
  • Rest 30 sec.
  • 4 x Push Ups
  • Rest 30 sec.
  • 4 x Rowing
  • Rest 30 sec.
  • 4 x Sit Ups
  • Rest 30 sec.
  • 4 x Rowing

Notes: Record total reps and meters. 4 x means 4 tabata intervals without stopping.

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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